The anti-angiogenic diet is centered around consuming foods that inhibit angiogenesis, the formation of new blood vessels. This process plays a critical role in various physiological and pathological conditions, including cancer, obesity, and diabetic vision loss. An anti-angiogenic diet may offer a safer and more cost-effective approach to preventing diseases associated with excess angiogenesis.
Understanding Angiogenesis and Its Role
Angiogenesis is essential for growth, development, and wound healing. However, uncontrolled angiogenesis contributes to the progression of diseases such as cancer, where it supports tumor growth and metastasis, and obesity, where it aids in the expansion of fatty tissue. Body fat is highly vascularized tissue, meaning it has a lot of blood vessels. Each individual fat cell is surrounded by an extensive network of tiny blood vessels, and the formation of these blood vessels appears to play a critical role in fatty tissue growth and reduction. Regulating angiogenesis may contribute to weight gain and weight loss.
The Discovery of Dietary Anti-Angiogenic Compounds
Researchers discovered that dietary components could be anti-angiogenic by observing that individuals consuming plant-based diets were protected from diseases of excess angiogenesis. They analyzed the urine of plant-based eaters and identified natural anti-angiogenic compounds. The concentration of phytonutrients in the urine of vegetarians can be 30 times higher than that of the general population.
Key Anti-Angiogenic Foods and Compounds
Cruciferous Vegetables
Broccoli, cauliflower, cabbage, kale, and other cruciferous vegetables contain compounds that can reach anti-angiogenic concentrations in the bloodstream within an hour of consumption. Eating less than three-quarters of a cup of broccoli soup can achieve these levels. Since these compounds are cleared from the body within six hours and fall back to nearly zero within 24 hours, daily consumption of cruciferous vegetables is recommended.
Fruits
Papaya: Red-fleshed papaya contains b-cryptoxanthin, which can reach anti-angiogenic concentrations within hours of eating two cups.Berries: Berries are among the top contenders for anti-angiogenic foods on a per-serving basis.
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Vegetables
Onions: Quercetin, an anti-angiogenic compound, can be obtained by eating one and a quarter cup of boiled onions, potentially reaching an effective dose in the blood in less than an hour.Artichokes: Artichokes are a leading vegetable in terms of anti-angiogenic properties.
Soybeans
The level of protective soybean compounds may be necessary has been found in the bloodstream of those eating ordinary Japanese diets.
Herbs and Spices
Herbs and spices are the most concentrated dietary sources of polyphenols, a class of phytonutrients containing many anti-angiogenic compounds.
Other Notable Foods
Cocoa Powder: Cocoa powder is among the top anti-angiogenic foods tested.Ground Flaxseeds: Ground flaxseeds are also a significant source of anti-angiogenic compounds.Whole Grain Rye: Whole grain rye leads the grains in terms of anti-angiogenic properties.Tomato Products: Men eating the most tomato products had significantly less angiogenesis within their tumor, which then appeared to translate into a reduced risk of fatal disease.
Practical Considerations for an Anti-Angiogenic Diet
Frequency of Consumption
Most anti-angiogenic compounds are cleared from the body within a relatively short time, typically within 6 to 24 hours. Therefore, constant consumption of these foods is recommended to maintain effective levels in the bloodstream.
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Portion Sizes
Achieving anti-angiogenic concentrations in the bloodstream often requires specific portion sizes. Including these foods in your diet in appropriate quantities is crucial.
Dietary Diversity
A diverse diet that includes a variety of anti-angiogenic foods ensures a broader spectrum of beneficial compounds and supports overall health.
Potential Benefits
Cancer Prevention
The constant consumption of anti-angiogenic foods may reduce the risk of cancer by inhibiting the growth of new blood vessels that tumors need to grow and spread.
Weight Management
Fruits and vegetable interventions for overweight individuals found six extra pounds of weight loss.
Prevention of Diabetic Vision Loss
Plant-based diets are associated with protection from diabetic vision loss, which is linked to excess angiogenesis.
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